Here’s What Too-Tight Shapewear Can Actually Do to Your Body

For many women, shapewear is a gift from the gods, smoothing out any frustrating lumps and bumps that peek out from unforgiving fabrics. (We’re talking to you, silk.) A trusty pair of Spanx can be a serious confidence-boosting wardrobe staple for some (if it's not your cup of tea, that's totally fine too), and celebrities swear by shapewear during awards season. But is there a price to pay when you’re sucked in by spandex? Some experts say yes.

Wearing shapewear that's too tight can make it hard to breathe and even cause digestive problems like acid reflux.

Anyone who has ever worn shapewear for more than an hour knows it can be hard to take a deep breath, let alone eat even a normal-size meal. So it’s no surprise that overly tight shapewear—like, if you reach for a size small when a medium is what you really should be wearing—can cause a variety of problems. “It can lead to shortness of breath, if worn too snug, which decreases your oxygen supply, leading to lightheadedness and dizziness,” Mara Weinstein, M.D., a dermatologist with Schweiger Dermatology Group in New York City, tells SELF.

In addition, excess pressure on your body brought on by too-tight shapewear can squeeze your abdomen, leading to abdominal pain, Ruby Greywoode, M.D., a fellow in gastroenterology at the Mount Sinai Hospital, tells SELF. It can also cause or worsen acid reflux and GERD (gastroesophageal reflux disease). “[Excessively tight] shapewear may compress the stomach and prevent its contents from passing properly, and instead it can back up into the esophagus,” explains Greywoode.

It can also cause some unwelcome skin issues.

Wearing shapewear, which often doesn’t allow skin to breathe, can also cause certain uncomfortable skin problems. “It can exacerbate a condition called intertrigo, which is rash due to yeast that forms in the skin folds—underneath the breasts and the groin area especially,” Weinstein explains. “Yeast loves to grow in warm, moist areas,” so a sweaty spot trapped under tight fabric is prime real estate. Good times.

But you don't have to ditch your Spanx just yet. Just follow these few simple pieces of advice.

Weinstein says you can still wear your shapewear as long as you limit it to short periods of time. That means about eight hours max, which should get you through a night out. Take time off in between wears—that is, don't wear it every day—and, please, don't sleep in your shapewear either. "A rule of thumb is to make sure your shapewear is not too tight,” she says. “It’s advisable to go into the store to have a representative help you find the right size rather than ordering online, which can be risky.” If the fabric is rolling or causing bulges, it's probably too small.

It’s also worth noting that shapewear’s less sexy cousin, compression hose, may actually be a better alternative for some women. Compression stockings, which, unlike most shapewear, go just from foot to hip, can improve circulation and even help minimize varicose veins and spider veins. Since they're not constricting your midsection, there's no risk of abdominal pain or shortness of breath. "Compression hose can act as shapewear for the hips and thighs and also serve a dual purpose by improving circulation back to the heart, which prevents the development of spider veins, for example, and can help minimize varicose veins if they are small,” points out Weinstein.​ Sounds like a win-win to us.